AC Met Con
Warm Up
EMOM x 6 MINUTES
MIN 1 – 30 Mountain Climbers + Max Plank
MIN 2 – 10 SB Deadlifts + 10 SB Curl to Press
MIN 3 – 10 Scap Pull-Ups + Max Bar Hang
MIN 4 – 10 Up-Downs + Max Shoulder Taps
MIN 5 – 10 Plate Ground to Overhead + 10 Ring Rows
MIN 6 – 10 Slow Push-Ups to Pike Position
Skill
1×5 @65%
1×5 @75%
1×5 @85%
Bench Press*
*Based off of 90% of Heavy 1-Rep
Workout
4 SETS
AMRAP x 3 MINUTES*
12 Up-Downs
10 G2OH
8 Pull-Ups
-Rest :30 b/t Sets-
*Pick up where you left off.
Finisher
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Alt. V-Ups
MOVT 2 – Tuck Hold
*1 Set= MOVT 1 + MOVT 2.